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Last updated on 01.03.2024

The Crucial Role of Omega-3 Fatty Acids in Human Health

Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that play a fundamental role in maintaining optimal health. These polyunsaturated fats are crucial for various bodily functions and are known for their positive impact on overall well-being. In this article, we will explore the importance of Omega-3, their effects on the body, initial signs of deficiency, and recommended daily dosages for healthy adults and children.

Importance of Omega-3 – Effects on Whole Body

Cardiovascular Health

Omega-3 fatty acids, specifically eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA), have been extensively studied for their cardiovascular benefits. They help reduce inflammation, lower blood pressure, and improve overall heart health. Regular consumption of Omega-3 is associated with a decreased risk of heart disease and stroke.

Brain Function

DHA, a major component of the brain, is essential for cognitive function and neurological development. Omega-3 contributes to brain health by supporting memory, concentration, and preventing age-related cognitive decline. They are particularly crucial during pregnancy and early childhood for optimum brain development.

Joint and Bone Health

Omega3 display anti-inflammatory properties that can help alleviate joint pain and stiffness, making them beneficial for individuals with conditions like arthritis. Additionally, these fatty acids play an important role in maintaining healthy bones and can contribute to the prevention of osteoporosis.

Mood and Mental Health

Mental healthThere is evidence to suggest that Omega3 fatty acids may have a positive impact on mental health. They are associated with a reduced risk of depression and can help manage symptoms in individuals with mood disorders. Incorporating Omega-3 into the diet can contribute to emotional well-being.

Our body is wonderfully designed to maintain our health and also to let us know of signs of deficiencies early, for us to see and maintain our wellbeing. Here are some of the Signs of Omega Deficiency:

Dry Hair and Skin

A lack of Omega-3 can lead to dry and flaky skin, as well as dull and brittle hair. These fatty acids play a crucial role in maintaining skin elasticity and hydration.

Joint Pain

Deficiency in Omega-3 may contribute to increased inflammation in the joints, leading to conditions such as arthritis and joint pain.

Cognitive Issues

Impaired memory, difficulty concentrating, and cognitive decline are potential signs of Omega-3 deficiency, thus emphasizing the importance of these fatty acids for optimal brain function.

Mood Disorders

Low levels of Omega-3 have been linked to an increased risk of mood disorders, including depression and anxiety.

In my practice I often meet customers and a commonly asked question is: ‘’What is the daily dose for adult or child?’’ The dosages below are guidelines for healthy individuals.

Advisable Omega-3 Daily Dosages for Healthy Adults and Children

Healthy Adults

The American Heart Association recommends consuming at least two servings of fatty fish per week, providing approximately 1000 milligrams of fish oil, including 500mg EPA and DHA combined. For individuals with specific health concerns or those at risk of heart disease, higher doses may be recommended under the guidance of a healthcare professional.

Healthy Children

Children require Omega-3 fatty acids for healthy growth and development. The recommended dosage varies based on age and weight, but a general guideline is around 500 milligrams of fish oil, with 250mg of DHA and EPA combined per day for children.

Incorporating Omega-3 fatty acids into your diet is crucial for maintaining overall health and preventing various health issues. Dietary sources complemented with supplements, ensuring an adequate intake of these essential nutrients can have a profound and positive impact on your well-being.

Here is a list of the Fatty Acids formulas available for you or your family’s needs:

  1. Children Omega 3 Oranges – 500mg in one capsule
  2. Children DHA+D3 smart Chews – 750 mg Omega in one pastille with DHA 360mg and vitamin D3. Made from highly purified anchovy fish oil with new ConCordix technology, which increases the ingredient bioavailability by 44%. (children adore these)
  3. Omega for adults O!Mega-3 TG 1000mg in one capsule ( 360mg EPA and 240mg DHA in one capsule), in re-esterified triglyceride form, which is high concentration of Omega-3 with added vitamin E. (30 or 90 capsules/jar)
  4. Shark Liver Oil – supports the body’s defenses and boosts immunity
  5. Lecithin – 1200mg in one capsule.
  6. Very new and unique product – Premium Plankton Oil – each capsule contains 500mg of Calanus Oil (unique form of Omega-3 obtained from Arctic zooplankton), 92.5 mg Omega-3 and vitamin E.

Here are also a few links of independent scientific research on the subject

Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021
Published online 2021 Jul 15. doi: 10.3390/nu13072421

MR studies provide evidence supporting beneficial effects of higher levels of downstream Omega-3 fatty acids, especially DHA, on lung health.

Investigating Associations of Omega-3 Fatty Acids, Lung Function Decline, and Airway Obstruction

Published online/ Received: January 12, 2023/ Accepted: June 26, 2023
DOI: 10.1164/rccm.202301-0074OC

The article was written and compiled by Liga Rymer (naturopath).

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